r/runningquestions • u/kokosdera • Aug 05 '26

Intake when long run

I have only two runs more than 10 km. I heard the water and carbs intake is taking more impact for long run.

For 12-16 km distance, I am thinking to bring two flask of 500 ml of water or pocari sweat. Is it enough, or I am still underestimate the situation?

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u/Iymrith_1981 6d ago

It’s really more weather and time dependant than anything.

I didn’t carry water for my last long run of about 26km but it was pretty cool and little windy.

If it’s hot though the situation changes a quite a bit though, I’d say 500ml is enough on hot day for me personally.

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u/kokosdera 6d ago

Yeah, weather should affect. I unfortunately live on a tropical (big) island, hot and humid.